By establishing simple and effective habits in the short-term, we can improve our lives in the long-term. Simple, nutritious and pleasurable - yogurt can be an interesting and healthy option as a “swap food” in sweet and savory dishes, at any time of the day. Azmina Govindji, RD, shared her golden tips for a triple win with yogurt swaps.*

1. Yogurt in practice: simple
swaps to improve nutrition
Azmina Govindji RD MBDA
Registered Dietitian & Nutritionist
ICD Granada 2016
www.azminanutrition.com
@AzminaNutrition

2. Declaration of Interests
• YINI Working Group
• Danone Global
• LoSalt
• Horder Healthcare
• Patient.co.uk
• Tefal
• Ingredion
• Graze
• Breakfast Cereal Information Service
@AzminaNutrition

3. Who eats yogurt?
My name is Steve
and I’m watching my
weight I eat yogurt
6 or 7 times a week
at breakfast time with
chopped fruit.
I find it really helpful
to manage the intake
of calories as an
alternative to eating
either cereal or toast…
@AzminaNutrition
And more important
I find it very sustaining
and I don’t find I need
to snack during
the morning.

4. • Mums-to-be: for fetal development
• Growing children: meet their calcium needs (as well as
other bone-friendly nutrients)
• People watching their weight: Low in energy density,
satisfyingly nutrient dense
• People at risk of Type 2 diabetes
• Lactose intolerance
• Elderly people: a good source of calcium and high
quality protein
Yogurt through the Lifecycle
@AzminaNutrition

5. Saving calories: sweet options
YogurtswapSnackorDessert
@AzminaNutrition

6. Saving calories: going savoury
@AzminaNutrition
YogurtswapSnackorDessert

7. Energy density of yogurt
http://www.yogurtinnutrition.com/wp-content/uploads/2015/04/digest_issue_02.pdf
https://www.nutrition.org.uk/healthyliving/fuller/what-is-energy-density.html?showall=1

8. Energy Density: enjoy larger portions!
@AzminaNutrition
Ref: Volumetrics Wieght-Control – B Rolls & R Barnett- HarperTorch 2003

9. Nutrient Density – around the globe (1/2)
US Dietary Guidelines 2015
- Shift to consume more dairy products, in nutrient-dense forms:
- Increased intake of dairy products most beneficial if more fat-free or
low-fat milk and yogurt were selected rather than cheese
- Some sweetened yogurt may be included …as long as the total amount
of added sugars not > limit for added sugars….
UK, The Eatwell Guide
Have some dairy or dairy
alternative daily; choosing lower
fat and lower sugar options
Greece, Dietary
Guidelines
Consumption of an average
of 2 daily servings dairy
products
Weaver CW. How sound is the science behind the dietary recommendations for dairy? Am J Clin Nutr. ajcn.073007; First published
online March 19,2014. doi:10.3945/ajcn.113.073007.
https://www.gov.uk/government/uploads/system/uploads/attachment_data/file/528200/Eatwell_guide_booklet.pdf
http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/greece/en/

10. Spain, Food-Based
Guidelines – Eat milk
and dairy products
every day
Nutrient Density – around the globe (2/2)
Mediterranean Diet Foundation
- Dairy products are excellent
sources of proteins, minerals
(calcium, phosphorus, etc.) and
vitamins
Australia, Food for Health
- Milk, yoghurt, cheese and/or
their alternatives, mostly
reduced fat daily
China, Food Guide Pagoda - Consume milk or
soyabean products every day (300g of milk and milk
products)
http://www.fao.org/nutrition/education/food-dietary-guidelines/regions/countries/spain/en/
http://dietamediterranea.com/en/nutrition/
https://www.eatforhealth.gov.au/guidelines/australian-dietary-guidelines-1-5
http://debategraph.org/Stream.aspx?nid=154620&vt=bubble&dc=focus

11. YOGURT NUTRIENT DENSITY
00 mois 0000 11
% of recommended
daily intakes
125g flavored yogurt
Better nutrient intakes: protein, calcium, magnesium, zinc, vitamin D and riboflavin, and higher overall diet quality with increased
intake of dairy foods including yogurt
Eating yogurt is a good marker of diet quality
- 2 x as likely to have a healthier dietary pattern
- ↑ potassium intakes
- less likely to have ↓ intakes of B2, B12, calcium, magnesium, and zinc.
1.Weinberg LG, Berner LA, Groves JE. Nutrient contributions of dairy foods in the United States, Continuing Survey of Food Intakes by Individuals, 1994-1996, 1998. J Am Diet Assoc. 2004;.
2.Wang H, Livingston KA, Fox CS, Meigs JB, Jacques PF. Yogurt consumption is associated with better diet quality and metabolic pro le in American men and women. Nutr Res. 2013;
33(1):18-26.

12. Calculation of yogurt nutrient density in different
systems
Darmon N, Vieux F, Maillot M, Volatier JL, Martin A. Nutrient pro les
discriminate between foods according to their contribution to nutritionally
adequate diets: a validation study using linear programming and the
SAIN,LIM system. Am J Clin Nutr. 2009. 89(4);1227-36
Technical guidance
OFCOM:
"Foods scoring ≥4
are classified as less
healthy“

13. Nutrient Density: get more nutrients! Sweet options
YogurtswapOriginalfood
Nutrient
Improvement
perportion
@AzminaNutrition

14. Nutrient Density: get more nutrients! Savoury options
YogurtswapOriginalfood
Nutrient
Improvement
perportion
@AzminaNutrition
180
kcal
38
kcal
50g portion
of Tzatziki
1 X calcium
1.2 X protein
1.1 X magnesium
1.3 X potassium
50g portion of Sour
cream and chive dip
449
kcal
153
kcal
279g portion
of Cacik
278g portion of
Vichyssoise
1.8 X calcium
1.5 X protein
1.5 X magnesium

15. Nutrient Dataset References (accessed March 2016)
• http://nutritiondata.self.com/facts/snacks/7426/2
• http://nutritiondata.self.com/facts/snacks/7426/2
• http://nutritiondata.self.com/facts/dairy-and-egg-products/8/2
• UK supermarket data (Asda, Sainsbury’s, Tesco, Weight Watchers)
• On-pack recommended servings sizes
• USDA database
• UK McCance & Widdowson database
• EFSA Register on Nutrition & Health Claims
http://ec.europa.eu/nuhclaims/event=search&CFID=2064704&CFTOKEN=
b72e2b2bd593afbf-C21D41D3-950E-397C-
AF5B65C5FC06E28B&jsessionid=93124bac08aaad63a162d1669702233
1b6b2TR
• Food Portion Sizes (MAFF Handbook),1994 by Food Standards Agency
@AzminaNutrition

16. Yogurt is more than a snack or dessert
• Yogurt curry!
• Yogurt in place of cream in korma, chicken tikka,
stroganoff, creamy sauces
• Frozen with a stick – yogurt ice lolly
• Yogurt breakfast shake
• Yogurt with berries/ granola
• Yogurt and herb dip
• Raita & tzatziki…
@AzminaNutrition

17. Yogurt throughout the day: Breakfast ideas
@AzminaNutrition

18. Yogurt throughout the day: Lunch ideas
@AzminaNutrition

19. Yogurt throughout the day: something in between
@AzminaNutrition
Ref: http://www.yogurtinnutrition.com/wp-
content/uploads/2015/10/yini-digest-4.pdf
Potential benefits of healthy snacking

20. Yogurt throughout the day: Dinner ideas
@AzminaNutrition

21. Conclusion: yogurt is part of a key food group
@AzminaNutrition
Adding yogurt to daily menu helps:
1. save calories
2. increase portion size
3. get more nutrients
Nourishing swaps
throughout life
Versatile:
sweet /savoury
meals / snacks
Yogurt is a marker
of diet quality
nutrient density
energy density

22. Who eats yogurt?
@AzminaNutrition
I love Yogurt !

23. Contact…
Azmina Govindji
www.azminanutrition.com
@AzminaNutrition